髋关节是人体运动的重要部 位,是躯干与下肢大肌肉群的附着点。髋关节力量和灵活性与田径各项目的技术表现和运动成绩的提高有着极为密切的关系。 一、两腿屈直交 换转髋练习 两腿左右开立约20～30厘米,直腿一侧全脚掌着地,屈腿一侧转髋,脚跟提起,并屈膝指向另一脚的脚尖方向。两髋绕身体垂直轴前后转动,两腿交替进行,两臂自然摆动。此练习主要发展髋关节灵活性。 二、原地转髋 手扶栏杆,两腿左右开立,比肩稍宽。一腿脚跟着地,另一腿脚尖 Hip joint is an important part of the human body movement, the trunk and lower extremity large muscle group attachment point. The strength and flexibility of the hip joint are closely related to the technical performance of athletic events and the improvement of athletic performance. First, the legs flexion exchange to hip exercises to open about 20 to 30 cm legs, straight legs on one side of the whole foot palm, bent hip side of the hip, heel lift, and knees point to the other foot toe direction. Two hips around the body around the vertical axis rotation, alternating legs, arms naturally swinging. This exercise mainly develops hip flexibility. Second, turn the hip hand railings, left and right legs open, slightly wider shoulder to shoulder. Heel one leg, the other leg tiptoe